If you have high blood cholesterol levels that you are more likely to develop heart diseases than people with low cholesterol levels. Thankfully, high cholesterol is a health issue that is controllable.
Cholesterol is one of the most vital building blocks for the human body to produce hormones, cellular membranes, and digestive acids, etc. However, the consumption of foods that contains more cholesterol than we need can increase the cholesterol levels to an unhealthy level that can cause several heart diseases. If you have high blood cholesterol levels that you are more likely to develop heart diseases than people with low cholesterol levels. Thankfully, high cholesterol is a health issue that is controllable.
In this article, you will find some lifestyle changes to improve your cholesterol without using drugs or medication. Try these cholesterol management tips to lower bad cholesterol and increase good cholesterol.
Eating Healthy is the First and Foremost Rule to Improve your Cholesterol
Eating heart healthy foods is the best way to lower your cholesterol levels naturally. Limiting red meat and dairy product consumption helps you reduce saturated fat and trans-fat. Include foods in your meal plan that are low in fat. Stop eating fried foods and try to cook healthy vegetable oils to improve blood cholesterol levels. Eat more fresh fruits, vegetables, whole grains, poultry, and nuts. Fiber-rich foods are also great to lower cholesterol levels.
Increase Physical Activities
When you are inactive, you are more likely to lower the HDL (good) cholesterol. Keeping yourself busy in healthy physical activities is one of the best ways to raise healthy cholesterol. Almost 2 and half hours of moderate-intensity aerobic exercise during the week would be great to lower the cholesterol and blood pressure to keep you healthy. Make an exercise schedule and stick with it to be physically active for a good reason.
Fill Up on Fiber
As it is mentioned above, eating healthy foods rich in fiber allows you to maintain healthy cholesterol levels. Eat more foods like apples, oatmeal and beans to fill up your body on healthy fibers. Eating healthy fiber makes you feel full for longer, which keeps you away from poor eating habits.
Shed your Extra Pounds
Obesity is one of the common causes of high cholesterol. Carrying a single extra pound of body weight can develop several medical issues. That is the reason, losing weight can help you reduce the bad cholesterols in your body to stay fit and healthy. Swapping sugary drinks and beverages with plain water is one of the best lifestyle changes to improve your cholesterol naturally. Eat healthily and stay active by doing exercise on a regular basis. You can also hire a personal trainer to boost the weight loss process. Take regular breaks during the work and walk often to feel fresh and active specially if you spend a couple of hours daily in front of the computer. Choose stairs to reach your office or apartment instead of using the elevator.
Avoid Alcohol or Drink in Moderation
If you are a regular drinker, then drink in moderation as it is directly linked with an increase in levels of HDL cholesterol. However, benefits are not strong for all. That’s why alcohol consumption is not recommended. But if you are drinking, do this in moderation. One drink a day is good for healthy adults that include women of all ages and men with 65 years of age. 2 drinks a day for men younger than 65. Excessive alcohol consumption develops several health issues like high blood pressure, heart diseases, and heart stroke, etc.
Laughter can work greatly for healthy cholesterol management as it can increase HDL cholesterol in the human body. Spending more time with friends and family provides more opportunities to laugh. Moreover, you can also watch funny pet videos, listen to jokes and watch silly funny videos to laugh more.